220528 - SAT MAY 28

Mike
May 27, 2022
1 min read

Standard Warm up

Buy in: Tabata of crunch ankle touches

WOD A

400m run

WOD B

45 sec. squat hold

THEN

12 min. AMRAP:

100-150m run

10 walking lunges

10 window washer abs

THEN

45 sec. squat hold

WOD C

Tabata hollow body rocks OR hollow body holds

WOD D (Partner workout)

12-15 min. AMRAP (everyone gets to run 2-3x):

P1: Run to other side of active oval

P2: 8 bench dips, 8 star jumps, hold plank until partner returns

WOD E

7 min.:

40 fast feet (per side)

16 fast step ups (8 per leg)

6 sprawls

Cash out: Trainer choice tabata abs (if time allows

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260827 - THU AUG 27

Buy in: Tabata mountain climbers WOD A 1 min. group squat hold THEN (without break) 12 min AMRAP: 400-meter run 20 squat side steps (10 each direction) 20 step ups THEN (after 12 min., without break)

260825 - TUE AUG 25

Buy in: 1:00 group squat hold 20 walking lunge steps 250-meter run Squat hold until all runners return WOD A 12 min. AMRAP: 15 frog jumps 12 good mornings (put hands behind head) 9 squats

260824 - MON AUG 24

A) Buy in (approx 5 min) 1/2 tabata crab walk 400m run B) 10 min. AMRAP 10 bench dips 10 v sits OR other ab choice 10 box jumps C) Tabata Burpees (4 min.) 8 rounds: 20s burpees 10s rest D) 400m run

OUTDOOR GROUP FITNESS

& PERSONAL TRAINING

"Making Atlanta stronger since 1996."

220528 - SAT MAY 28

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